3/15/21 GYM CLOSED – HOME WORKOUT!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds 5 Reps w/ item of choice:

RDL (:03 eccentric)

Bent Row (two-handed)

High Pulls

Push Press

*Use barbell, DB, KB, or weighted backpack!

Power Clean (4 x 3 @ 75-80% of 1RM)

*If using barbell, 80% of 1RM Power Clean.

*If using KB or DB, perform 10 Min EMOM: 3/3 single-arm Power Cleans AHAP.

*If using weighted backpack, perform 10 Min EMOM: 3 two-handed Power Cleans AHAP.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

250m Row or 200m Run

12 Power Cleans*

250m Row or 200m Run

12 Ground-to-Overhead*

*Use barbell, DB, KB, or weighted backpack!

(AMRAP = As Many Round or Reps as Possible)

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

(EMOM = Every Minute on the Minute)

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